Lunges Photo by Cropbot

Looking to amplify your workout on a walk or run? Look to the lunge. This do-anywhere exercise will firm up your glutes and strengthen your hamstrings, quads and calves.

Alternating Forward Lunges: Take a large step forward and lower your body toward the floor. Both legs should be bent at a 90-degree angle at the bottom of the lunge. Use your glutes and hamstrings to rise back up to start and repeat on the other side.

Alternating Reverse Lunges: Same as the forward lunge only step backward instead.

Cross-Behind Lunges: Transfer your body weight onto your left leg and cross your right foot behind your left leg, keeping your hips facing forward as you bend both knees and lower yourself toward the floor (like a curtsy). Push back to start. Repeat on the other side.

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